sport wrote:
Nice one mate. Search for "foam rolling exercises" on youtube to get a whole bunch. The IT band is still the killer for me - ouch!

I did that first. You tube is a gift for things like that and kettle bell exercise ideas.

My ITB is most of the reason I got one after you folks suggested it. I have had recurring issues for years when running. Been ok for a couple of years, until recently, when I was out with an illness. Once I got back running I had a twinge or two, so am aiming to kick it into touch with this and the rowing to keep the knee strengthened.

A good session almost turned into a nightmare. The muscle I injured back in November decided today to have a slight twinge as I lowered a weight to the ground. Halfway through lowering and I was thinking oh shit not again

Stopped everything, was good as I was at the end of the session. Stretching and foam roller hopefully have done the trick as I haven't felt any discomfort since. Rest day tomorrow I reckon

Very easy to lose concentration on the eccentric part of a lift and cause yourself a problem. I've seen people switch off and relax at the top of a deadlift, and hurt themselves not putting the bar down correctly. Take care dude!

Yeah I was halfway lowering the weight to the floor after a clean and press set when I just felt the muscle twitch. Was lowering the weight same way as always. This time the old injury popped up its head and said hello

Make matters worse it was a failed set anyway, manage to press the weight for 2 strict reps, couldn't do the rest and push pressed them instead.

I just put it down to being distracted by some fool who kept dropping weights after every set. More like throwing down the weights. Even when he was doing warm up RDLs with just the bar he was dropping the bar to the floor from waist height. Probably the hey everyone look at me attention grabber

What's wrong with gloves? If I use a pull-up bar or rowing machine without them my hands blister to buggery. If I'm throwing around a kettlebell I use wrist straps too. Nothing to do with appearance (I do most of my workouts at home anyway, nobody to see them), it just helps a lot.

Rodney wrote:
I haven't missed one workout since christmas and have been progressing nicely and then I woke up this morning feeling like shit. I'm getting sick which probably means taking a week off. And the wait was justing to get heavier. Very frustrating.

What's other people's experience of exercising while being ill? Im never sure if it is good or bad

I'm pretty lucky that I hardly ever seem to get ill, even with two young kids in the house, but my general rule is if the illness is above the neck, i.e. cold etc, I'll still train, below the neck and I'll rest until symptoms have gone. You're really not doing yourself any favours if you're sick. So many people are so addicted to working out they don't listen to their bodies enough.

I'm trying to get down to 90kgs and failing horribly. Lost an inch off my waist in the last 3 and-a-bit weeks, but only lost 0.5kg's.

Need to stop doing so many exercises in the hypertrophy rep range!

Trane, are you eating enough? I was at a seminar last night given by a top sports physiologist and he talked alot about weight loss. (It was mainly for endurance cyclists and people who race). Everyone in the room was interested in weight loss and a couple of people admitted their weight loss had stopped, even though they were vastly reducing their calorie intake. If you drop it too much your body stops losing weight.

I'm trying to get down to 90kgs and failing horribly. Lost an inch off my waist in the last 3 and-a-bit weeks, but only lost 0.5kg's.

Need to stop doing so many exercises in the hypertrophy rep range!

Trane, are you eating enough? I was at a seminar last night given by a top sports physiologist and he talked alot about weight loss. (It was mainly for endurance cyclists and people who race). Everyone in the room was interested in weight loss and a couple of people admitted their weight loss had stopped, even though they were vastly reducing their calorie intake. If you drop it too much your body stops losing weight.

Just a thought.

Hm, it's possible I guess. I tend to have 3 sizeable meals for breakfast/lunch/dinner, mid afternoon snack, and supper time snack. My protein intake is around 180-200G, carbs around 250G on a training day and fats around 50-60, non training days I dial back the carbs a bit.

I'm trying to get down to 90kgs and failing horribly. Lost an inch off my waist in the last 3 and-a-bit weeks, but only lost 0.5kg's.

Need to stop doing so many exercises in the hypertrophy rep range!

Trane, are you eating enough? I was at a seminar last night given by a top sports physiologist and he talked alot about weight loss. (It was mainly for endurance cyclists and people who race). Everyone in the room was interested in weight loss and a couple of people admitted their weight loss had stopped, even though they were vastly reducing their calorie intake. If you drop it too much your body stops losing weight.

Just a thought.

That just sounds wrong. How can eating more lead to faster weight loss?

I'm trying to get down to 90kgs and failing horribly. Lost an inch off my waist in the last 3 and-a-bit weeks, but only lost 0.5kg's.

Need to stop doing so many exercises in the hypertrophy rep range!

Trane, are you eating enough? I was at a seminar last night given by a top sports physiologist and he talked alot about weight loss. (It was mainly for endurance cyclists and people who race). Everyone in the room was interested in weight loss and a couple of people admitted their weight loss had stopped, even though they were vastly reducing their calorie intake. If you drop it too much your body stops losing weight.

Just a thought.

Hm, it's possible I guess. I tend to have 3 sizeable meals for breakfast/lunch/dinner, mid afternoon snack, and supper time snack. My protein intake is around 180-200G, carbs around 250G on a training day and fats around 50-60, non training days I dial back the carbs a bit.

In truth I just think I need to be doing more cardio.

And you know you can only really absorb around 30-40g protein per serving, the rest will be useless and stored elsewhere. Your daily nutrient intake will be based on your weight and age, and how many hours a week you train.

I'm trying to get down to 90kgs and failing horribly. Lost an inch off my waist in the last 3 and-a-bit weeks, but only lost 0.5kg's.

Need to stop doing so many exercises in the hypertrophy rep range!

Trane, are you eating enough? I was at a seminar last night given by a top sports physiologist and he talked alot about weight loss. (It was mainly for endurance cyclists and people who race). Everyone in the room was interested in weight loss and a couple of people admitted their weight loss had stopped, even though they were vastly reducing their calorie intake. If you drop it too much your body stops losing weight.

Just a thought.

That just sounds wrong. How can eating more lead to faster weight loss?

I'm talking about people who eat way less than they should in order to lose weight fast. Interestingly there was a lot of discussion at the seminar I went to last night about websites all over the place quoting mis information.

Case last night was about a semi-pro road cyclist who is coached by the guy giving the talk (also coaches me sometimes) and she was struggling to lose weight. Turned out she'd been under-eating and not taking on anywhere near enough calories for her needs.

My problem is that I tend to start losing muscle faster than fat at certain calorie levels... which is bastard annoying.

That tells me you are possibly under eating and your body is digging into your muscle mass for energy. And it's not necessarily about daily calorie intake but nutrients intake. If you get it right, your fat % should drop but not muscle mass.

Yeah, that was my point. It's getting the calorie level right which is hard, and I've noticed that certain types of exercise seem to make it more likely than others. That said, you will always lose some lean body mass at any meaningful deficit. It's basically impossible not to.

Thankfully though I've given up caring about hitting certain fat percentages now and am just trying to be generally healthy.

Edit - That aside, I didn't finish reading that link, it's more of a summary of other research than a study in itself. Had no idea it was a forum.

Psychotext wrote:
Yeah, that was my point. It's getting the calorie level right which is hard, and I've noticed that certain types of exercise seem to make it more likely than others. That said, you will always lose some lean body mass at any meaningful deficit. It's basically impossible not to.

Thankfully though I've given up caring about hitting certain fat percentages now and am just trying to be generally healthy.

Edit - That aside, I didn't finish reading that link, it's more of a summary of other research than a study in itself. Had no idea it was a forum.

I'm only concentrating hard to reduce body fat % this year and next as I need to be as light as possible to get gold times in the Marmotte in France (July) and Maratona next year (Italy). My coach is scaring me at the moment as he reckons I could get to about 5 or 6% for this summer (I was at 11% end of Nov) and probably around 10 now. Wiggins is about 4% on grand tours.